
16 Brilliant Meal Prep Ideas to Free Up Your Time
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When it comes to eating healthy meals, preparation is crucial. In fact, a journal article published in the American Journal of Preventive Medicine posits that preparing meals at home is associated with healthier dietary habits (1). Luckily, preparing meals at home ahead of time makes healthier choices more convenient (2). Instead of diving into the fast food joint for a calorie bomb, you will have a home cooked meal that you can heat up faster than you can walk across the blocks. A home cooked meals leaves you with additional time to squeeze into your daily workout routine, and you will save money while still at it. Plus, if you are frustrated by cooking, there are a lot of sneaky tricks that you can use to make preparing delicious meals at home a clinch. From methods of cooking up meals in bulk to quick breakfast ideas, we have expert tips that will set you up for a healthier and fuss-free week. Whip out your Tupperware and let’s get started. 1. Prepare Base Ingredients Once per Week Preparing base ingredients in bulk is one of the simple, yet often ignored way to free up the time you spend in the kitchen. Cook the foods you use often (such as pasta, beans, beef, rice, or chicken, in bulk), divide them into portion suitable for single meals, and freeze for later use. Quick Hint: If you pre-cook pasta, remember to drizzle a little vegetable oil to keep it from sticking on defrosting. 2. Stock Chopped Veggies Chopping veggies beforehand and freezing them saves a lot of time. This trick is particularly important if you are often running out of time in the morning, you have lots of task to do, or you are usually too tired to prepare meals at night after a super busy day at work. Chopped veggies such as spinach, zucchini, tomatoes, onion, carrots, fenugreek, and cauliflower can be stored in the fridge for up to 7 days without going stale. Just chop and seal them properly in Tupperware containers or plastic bags. You will save several hours per month. 3. Consolidate and Make Just 1 Trip to the Fridge You might not have thought about it, but too many trips to the fridge are serious time wasters. Set out all the ingredients you will need before starting to cook and fetch them on a single trip. Also, once you are done, return them in one trip. 4. Buy Pre-cooked Meats
- You can often buy roasted turkey or roast beef (both classified as lean meat) from your grocery deli. Another tip, ask for extra thick slices that you can dice and use in recipes.
- Skinless chicken breasts, half turkey breast, and whole chicken are available in nearly any supermarket. Remove the skin and shred or cut the meat as per your recipe.
- Several food companies are now selling seasoned chicken strips. Look at the lunch meat section of the grocery store.
- Buy cooked shrimp from the frozen fish or the fish counter.
- Prepare a burrito by filling a whole-grain tortilla with add-ins of your preference, wrap it up into a burrito shape, and heat in the microwave for 1-2 minutes.
- Prepare a quick dish by layering black beans, multigrain tortilla chips, chopped green onions, reduced fat cheese, and roasted or grilled chicken breast on the microwave. Cook on the HIGH for 1-2 minutes. It’s the ultimate mealtime nachos.
- Baked potato bars are easy to assemble. Just pick a fork and pierce each potato several times, and put them in the microwave on HIGH till cooked throughout. In the meanwhile, get the toppings ready (fat-free choose or sour cream, green onions or chopped chives, or turkey bacon bits. Also, canned chili goes well with baked potatoes.
- Asparagus spears.
- Baby carrots.
- Washed spinach leaves.
- Sweet potatoes and potatoes, just pierce them several times and put them in the microwave.
- Grape tomatoes and cherry.
- Bags of cauliflower florets and precut broccoli
- Canned beans; simply rinse and add to recipes.
- Canned tomatoes (you may want to go for the seasoned brands).
- Potatoes and sweet potatoes (just pierce each a couple of times and microwave)
- Grapes (both green and red).
- Bags of apple slices.
- Blueberries, blackberries and raspberries.
- Bananas (pull away part of the peels and cut into slices in the peels).
- Teriyaki sauce
- Bottled pizza and marinara sauce
- Bottled light salad dressings (to prepare pasta salads, green salads, or for use as a marinade).
- Fajita sauce
- Pesto sauce
- Asian dipping and cooking sauces (sweet, hoisin, and sour sauce).